Buttocks are a very important but often overlooked muscle in bodybuilding training. The reason is simple: it’s not easy to see! This does not mean that we can ignore the training of the gluteal muscles, because it is between the back and the legs when showing the back, playing a connecting role. Whether the gluteal muscles are strong or not can be seen by others! Surveys show that a man with beautiful hip curves is quite sexy in the eyes of women.
The main training method of gluteal muscles is connected with the lower back and thighs. For example, squats and deadlifts. But there are some specialized exercises you can use to "sculpt" your butt muscles. The following exercises can be used on their own or as an adjunct to squats and deadlifts.
1. Lying on your back with one leg raised buttocks
Lie on your back, bend your right leg, and place your left leg on your right leg. Place both hands, palms down, at your sides. Slowly lift your hips upwards and tighten your gluteal muscles as much as possible until your back is straight. Repeat after restore. Do 3 sets on each side, about 20 times each.
2. Bend over, bend your knees and raise your legs.
Land your hands and knees on the ground, with the knee joints at 90 degrees. The movement begins with a single-leg raise, with the heel pointing straight up but keeping the knee angle the same. When your thighs are raised to their highest point, they are exactly parallel to the ground. Don't move too fast and tighten your glutes. 3 sets of 20 reps per side.
3. Bend over and bear weight and bend your calves
Same as exercise 2 with hands and knees on the ground, and tie a sandbag to the ankle (be careful not to be too heavy). First straighten one leg back, approximately parallel to the ground, and then bend the knee hard to 90 degrees. Repeat after restore. 3 sets of 20 reps per side. Note that movements must always be controlled and cannot be "thrown".
4. Squat jump
The action is basically the same as the weight-bearing squat, but the explosive force is increased. Stand with your feet shoulder-width apart and hold your arms in front of your chest. Squat down until your knees are at 90 degrees, and push up vertically. Focus on exerting force on your thighs and tightening your buttocks. Do 3 sets of about 10 times each. Since this exercise has an impact with the ground when you jump and land, it is best to do it on a rubber mat, wooden floor or grass, and pay attention to maintaining body balance.
5. Narrow stance weight-bearing squat
Stand your feet 10-20 cm apart. Hold dumbbells in both hands (Weight varies from person to person). Squat down until your thighs are parallel to the ground and then stand up. Pay attention to keeping your upper body upright during the movement. Don't lean forward. 8-10 times per group, 3 groups.
6. Lift your legs after standing with weights
Stand facing the wall, lean forward slightly, and hold the wall with both hands. Sandbags are tied around the ankles and the heels are slightly raised. At the beginning of the movement, the body's center of gravity shifts to the supporting leg. The action leg is slowly kicked back with force, and the knee joint can be slightly bent. Kick your legs until they can go no further back. Wait for a few seconds and then restore. 3 sets on each side, about 10 reps each.
These exercises are only for exercisers to choose from and do not have to be done all at once. Can be arranged after large muscle exercises.